Our Fall Test Workout. Done week of August 19 – 26 and will repeat again October 7-13 Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 1600 Metres Starting at 10KM Race Pace and Increasing Speed Each Interval 400 Metres Easy Between Repeat 3-5 Times Warmdown: Aim for 10 minutes of easy running […]
Category: Workout of the Week
Week of September 9 – 15, 2019
Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 800 Metres At 5KM Race Pace 200 Metres Easy Repeat 6-10 Times Warmdown: Aim for 10 minutes of easy running […]
Week of September 2 – 8, 2019
Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 3200 Metres At 10KM Race Pace * 400 Metres Easy 1600 Metres at 10KM Race Pace+ 400 Metres Easy 800 Metres At 5KM Race Pace 400 Metres Easy 400 Metres at 5KM Race Pace+ 400 Metres Easy 200 Metres at 1 Mile Race Pace 200 […]
Week of Aug 16 – Sep 1, 2019
Workout is all about creating efficiency and the ability to run significantly over race pace (for long distance runners). It’s a tough one! Pace well. If you need some extra recovery to ensure you can continue to run fast, take more time between sets. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 400 […]
Week of Aug 19 – Aug 25, 2019
Our Fall Test Workout. Will Repeat again week of September 16-22 and October 7-13 Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 1600 Metres Starting at 10KM Race Pace and Increasing Speed Each Interval 400 Metres Easy Between Repeat 3-5 Times Warmdown: Aim for 10 minutes of easy running […]
Week of Aug 12 – Aug 19, 2019
Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 800 Metres at Tempo/Threshold Pace Minus 10 seconds per mile (Example if your Tempo Pace is 8:00/Mile, Run this at 7:50/Mile 800 Metres Tempo/Threshold Pace Plus 10 seconds per mile (Example if your Tempo Pace is 8:00/Mile, Run this at 8:10/Mile Repeat 2-3 Times without […]
Week of Aug 5 – Aug 11, 2019
Steinbach Crew at the Track Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 1000 Metres at 10KM Race Pace 200 Meters Ultra Easy Turtle Pace Repeat 5-7 Times Warmdown: Aim for 10 minutes of easy running […]
Week of July 29 – August 4, 2019
Steinbach Crew at the Track This is a tough set, we’re going the opposite of normal progression. Purpose is to teach your brain you can still run fast when tired. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 400 Metres at 5KM Race Pace or Faster 400 Meters Easy Jog Recovery 800 Metres […]
Week of July 22 – July 28, 2019
Steinbach Crew at the Track Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 800 Metres at 5KM Race Pace or Faster 400 Meters Easy Jog Recovery Repeat 6 Times Warmdown: Aim for 10 minutes of easy running […]
Week of July 15 – July 21, 2019
Steinbach Crew Back to the Track! Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 1200 Meters at Marathon Race Pace (6 out of 10 on Effort) 400 Meters Easy Jog Recovery 1200 Meters at ½ Marathon Race Pace (7 out of 10 on Effort) 400 Meters Easy Jog Recovery 1200 Meters at 10Km […]